Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Hand Release Push Ups
Train
3 Rounds
10 x Single Arm Dumbbell Strict Press
10 x Single Arm Dumbbell Skull Crushers
15 x Close Grip Push Ups
1min rest between round
Perform
6 Rounds
Every 2mins complete:
- 150/300m Ski/BikeErg
- 4 Burpees
- 4 Double Kettlebell Squat Press @12/20kg**
** Add 2 Squat Press Repetitions Each Round
1:30 mins rest
For Time
1km SkiErg
or
2km BikeErg